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O/T: HEALTH Trying to loose weight (not succeeding )

DavidK

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Ketogenic diet and exercise, appetite and hunger is decreased making it easier to not overeat plus what you can eat is generally lower calorie density that typical diet.
 

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adiakritos

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****** Pay attention to this post *******

I included a real photo of a chart of my progress in this post so you can follow along as I explain exactly what's happening to my body and why.

I've lost 12 lbs of pure fat over the past 4 months. I was at ~19% body fat and I'm now inching closer to ~11% body fat each week. My goal is 10%.

Here's what I do:

- I order meals from one of those meal delivery companies. Mine happens to be called CateredFit.

- I don't eat after 5 pm. I get all my meals when I wake up and my least meal is 5pm the very latest. I allow myself to feel hungry at night. It's not uncommon for me to be pacing around my apartment because of the hunger.

- 1 cheat MEAL per week. I'll have a hamburger with fries with some ice cream perhaps. But that's my only meal and only once per week.

- I exercise with weights 6 days a week, for maybe 30 minutes per session, first thing in the morning. High intensity, 1 minute rest periods between super sets. Only 2 cycles per super set.

- No sugar, no soda, no garbage at all except for my cheat meal.

- I track my progress with a scale and some simple body fat calipers - these. This is the most important part. If you don't do this you will have no clue what is happening in your body. If you study the chart I attached to this post, you'll see my weight go up and down, yet my BODY FAT % go in the opposite direction, and even more interestingly, my total BODY FAT WEIGHT go DOWN even though my total weight went UP.

- I introduced 2 healthy snacks into my diet the first week of March, and that's the week you can see I lost 1.74 lbs of pure fat all of a sudden. This goes to show that calorie restriction isn't as important as precise calorie restriction. The goal is to hit that sweet spot of calories your body needs to feel good about losing the fat. Otherwise, as you see in the photo, the weeks prior to the first week of March I lost a dismal amount of fat. Too much calorie restriction.

- Beware of metabolic crashing. This is when you restrict calories for too long and your body stops losing fat and it becomes impossible to lose it. On my chart, look at the 3 and 4th weeks of April. Too much calorie restriction for too long. I introduced MORE food to my diet and less exercise - exercise with only weights for this week, see the first week of May? It's green - that's the last measurement since Wednesday. See how I immediately started to lose fat by introducing more food to my diet?

- I take supplements and Fish Oil, CLA, and Genius Burn. Fish Oil and CLA because they help break down the bad fat I want to get rid of. Genius Burn because it's a fat burner without the stimulants and also includes some nootropics to help concentrate at work while your low on carbs. I happened to lose the most from weeks 3-4 in March and April 1st while on these supplements. 2nd week of April I missed a bunch of meals and my body started crashing. So you can see how I'm just now recovering from the severe calorie restriction.

I have some theories that back up everything I'm doing here that come from some sports nutrition journal I read as well as from doing the fat loss thing a few times over the course of a few years now. I can explain if you'd like just ask.
 

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MoneyDoc

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I have lost approx 25 lbs in the last two months by following the Fuhrman diet.

Eat to Live by Joel Fuhrman: Food list – What to eat & foods to avoid

TLDR: Low calorie, low fat, low protein, high micronutrient density.

No:
Meat, dairy, all animal products
Oil, butter, nuts
Starches & Grains

Yes:
Greens (at least 1lb per day)
Beans (max 1 cup cooked per day)
Onions - unlimited
Mushrooms - unlimited
Berries - 3-6 servings per day
Seeds - limited to a couple tablespoons per day

Not for the faint of heart, but I feel great, and it clearly works.
Hey man. Low protein is not a good idea. Out of those 25 lbs you've lost, a majority is muscle. Low calorie + low protein is a recipe for disaster. You'll become skinny fat at most. Protein is essential.

@OP - to lose weight. Drop your calories. You're not losing weight/fat because you're eating too much. Buy a kitchen scale. Weigh your food. Eat less than your maintenance calories. Weight lift 3-5 times a week. Add 15-20 mins HIIT cardio after every workout.
 

srx

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For a very quick overview of why losing weight is not as simple as calories in calories out, this video is pretty solid (as are others on that channel). The main pitfall in the thermodynamic argument is that the body's basal metabolic rate is a static variable. In reality the body tends to reduce its burn of excess calories as you lower your calorie intake, with a slight lag. This makes calorie reduction effective in losing weight immediately, but one of the most unsustainable forms of fat loss for the majority of people. Here is another study (in video form) in which people were fed additional calories in the form of nuts and in many cases lost weight.

The Obesity Code sites a number of studies (the most famous of which being the Minnesota Starvation Experiment) demonstrating that a calorie deficit does produce weight loss in the short term, but that the body slowly adapts, usually resulting in greater eventual weight gain. In this same vein, almost all of the contestants on the biggest Loser who applied a calorie restricted diet have regained all of their weight.

What's interesting is that fasting (periods of prolonged zero calorie intake as opposed to frequent low calorie intake) does not reduce basal metabolic rate, but counterintuitively can raise it. One of the most notable instances of fasting is this medically documented account of an obese 27 year old man who fasted for 382 days (not a typo) without any ill effects. He went from 456 pounds to 180 pounds and never regained the weight.

I know people get very defensive about dieting topics so let me clarify my statements by saying: if you've lost weight and kept it off using calorie measurement, congrats, you are a rockstar and winning a game that may be challenging for others. So please don't be too quick to bash anything outside of the calorie dominated paradigm, as other people (including myself) have applied these concepts with success after a prolonged period of struggle. If the creator of this thread has found it difficult to lose weight even at a calorie deficit, I invite him to utilize the concepts above and see if they produce more favorable and sustainable results.

tldr try fasting, reduce refined carb intake esp sugar, eat more fiber/vegetables
 
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G-Man

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Hey man. Low protein is not a good idea. Out of those 25 lbs you've lost, a majority is muscle. Low calorie + low protein is a recipe for disaster. You'll become skinny fat at most. Protein is essential.
I appreciate the advice, and if I stall, I'll revisit. For right now, unless my muscle is located in my beer belly, I'm not losing muscle. I've struggled for a long time to lose weight, and finding the "perfect" diet becomes an excuse to not actually get it done. I think the most important thing I'm gaining right now is the ability to have total control over what goes in my mouth, so, if this doesn't work out and I need to go high protein or keto or something, I'll be able to.

Thanks for sharing G-Man,
Would you be able to share 3 meals off the top of your head following this diet?
Yesterday:
Breakfast
Green shake - 1/2 lb mixed baby spinach and kale, 1 cup frozen mixed berries, 1 tsp beetroot powder, 2 scoops vegan superfood w/ protein, 1 scoop probiotics, 1/2 serving multivitamin

Lunch
Yuge green leaf salad w/ assorted veggies and mushrooms. 1 cup black beans. 1 apple.
Homemade sugar free salt free oil free salsa as dressing.

Dinner
1 lb frozen mixed veggies (I like the cauliflower, broccoli, carrot mix), steam then sauteed low without oil with 1 whole red onion. Add salt free taco seasoning or a pouch of tikka masala sauce if that's too bland.

I know that probably seems austere, but I'm honestly never hungry anymore, and a side effect of no grain and dairy is that I'm not suffering in the current allergy season. I also sleep much better.

Goal is to increase to at least 1lb of fresh greens a day, but I'm not hungry enough to take all that down right now.

The jist of the diet is this: If you have to reduce calories, eat foods that have the highest micro nutrient density per calorie, which basically leaves you eating a ton of fresh and cooked veggies, along with some fruit and legumes.

Other upsides of eating tons of veggies:
The more I eat, the better I feel. Which is the opposite of normal, right?
You could time a shuttle launch to my bathroom schedule :rofl:
 
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AlexLegault

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Hi Guys ,
I am trying to loose weight for past 6 months now but not getting any success . Earlier I was 154 pounds now my weight is 172 pounds. I do gyming daily and walk around 30-45 mins regularly .I have also reduced my diet (eating now 33% less than earlier ) still it seems to be not working . Is weight gain related to aging ..like I am 31 Years now ?
Any forum member who overcame this problem ...kindly advice .
After reading your post, I decided to write my own post about it and how I succeeded at losing weight.

Here's the link

O/T: Health - The Last "Fat Loss" Advice You'll Ever Need

I hope it helps :)
 

TheCj

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The secret is you are eating more than you are burning..

First control how much you eat. How do you know how much you eat. You start tracking it. After a week you now know how much you ate in calories and how much weight you gained.

If you lost weight awesome continue doing what you are doing.
If you gained weight need to reduce the amount of calories you are eating.
If your weight remained the same again need to reduce the amount of calories you are eating.

This is all you need to do to lose weight.

It requires daily discipline because guess what when you reduce calories your body will freak saying hey we don't want to go into our fat stores for food feed us now etc... It is also quite a lot of work to track everything you eat and drink and figure out the exact calorie amount. Salad's sauces although might not use a lot have big calories as an example.

At some point you may realize that a handful of cookies hits your calorie goals for the day but you have no energy etc.. that is when better food choices help with allowing you to take in more actual food but the calories being the same.

A person can loose weight eating the crappiest food as long as the calories are under the amount they burn in a day. Doesn't mean it is great for your body but it is probably better than being deadly obese not saying that you are in that category just trying to make a point.

Does anything I and others who have said the same thing sound sexy, inspiring, life changing. Nope is why it doesn't sell.

Working out is another thing all together with different goals in my opinion and requires more tracking discipline etc.. If you want to improve your cardio, flexibility, or increase strength sure get on a workout schedule. This extra demand will require and burn more calories in your day, but not nearly as efficient as just controlling your eating for weight loss.

Hope it helps!
 

HugoMoreno

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Use to weigh 270lbs
Now I'm at 168lbs

What really helped me was
going on a whole food plant
base diet

Whole plant foods don't spike your insulin
due to all the fiber slowing down the sugar
absorption so you don't get that "crackhead"
desire to keep eating and eating

I want to get down to 155lbs so right now I'm
fighting to lose those last 10lbs.
 

NadiaZ

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Hi Guys ,
I am trying to loose weight for past 6 months now but not getting any success . Earlier I was 154 pounds now my weight is 172 pounds. I do gyming daily and walk around 30-45 mins regularly .I have also reduced my diet (eating now 33% less than earlier ) still it seems to be not working . Is weight gain related to aging ..like I am 31 Years now ?
Any forum member who overcame this problem ...kindly advice .
Make an excel sheet and start tracking how many calories you're eating for each food.

Once you realize how many calories you're eating, start eating less than that.

Most people underestimate how much they eat so an excel sheet has helped me.
 

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Barry Yo yo

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Best of Luck with whatever you choose to try as a Lot of good advice.

I would like to add mine to your List.

Give up Sugar and high Fructose fruit etc. All Sugar . Do not eat anything from the Diet Low Fat Range. Read Sweet Poison as it gives a good base to start from. This does work and also helps your Internal Body parts.
I lost my 18 yr old Son in 2010 and didnt handle it too well losing focus and drive etc for 18 months. I had put on 10kg as well and very unfit. I changed my Life when I gave up Sugar and I actually went back on the Tools for the first time in 30 years and Loved it. I was carrying fitting 920mm Solid doors by myself and even lost 12 kg without trying to. I was 57 and there were approx 15 guys onsite and Everyone of them had Energy Levels going up and down all day where Both myself and my other Son just kept Level all day. We worked 12 hour days 13 out of 14 days.
I then found I had Liver Cancer and after 5 Operations still going after 5 death sentences I found that the Sugar free Lifestyle helped so much in my continuing battle. For Exercise now I do the Running flat out for 30 secs in the swimming pool rest 30 secs repeat for set of 3 done twice per day. Also the Standing up is Great although since my last 2 ops find it Difficult and not able to sit for long time.
Do NOT Drink Zero or any dietry made up food.
Eat Fresh food.Drink water Full cream Milk Butter Multigrain for Sangas.
I used to have when working Bacon and Eggs for Breakfast. 1 sanga with Salad and unprocessed meat dry Wafer biscuits with Cheese or Avocado. Lunch was similar or Fish sanga. Drink plenty of Water Dinner was Steak and Veges or Fish also ate plenty of Pork for Protein.
Didnt really miss much except sugar in mmy Tea, I was on 27 pills per fay plus Injections and Now 4 per day and will never give up
. Trust your Own Body and what you feel is right as the Majority of Specialists Know Jack shit as they dont have the time or ability to treat each case individually.
.
 

Ray Goslin

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It has nothing to do with age. I'm 63 and not overweight. If it was age everybody over a certain age would be fat.

Stop dieting. Diets send a message to the unconscious of deprivation. As a hypnotherapist I deal with the what's going on inside your mind. The answer to the question "Why are you overweight" is only two things: you eat too much and don't move enough. 80% is due to food. But the question's wrong. The question you need to ask is why are you eating too much. As humans we run on emotions. The words you say to yourself also matter.

Sort this out and your unconscious mind will align your lifestyle habits and behaviour patterns so you act in a manner to achieve desired results. Willpower is not meant for long term change. It is like an adrenaline rush to get through short term tasks, then it wanes.

You only need follow these 4 things.
  1. Eat ONLY when you feel hungry.
  2. STOP eating when you feel full.
  3. Eat what you feel like eating.
  4. Eat slowly and mindfully.
This is such a huge topic. Too much information for a forum post. It needs a book (which I'm putting together).

ALL CHANGE BEGINS IN THE MIND
 

Dubidu

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Thank you all very very much for suggestions .I have decided to add following things in my fitness regime (as per suggestions above):
1. Intermittent fasting (will start from 10 hours and take it till 14 hours)
2. Less sugar intake (currently I am taking 3-4 tablespoon sugar will halve it right away)
3. Calorific deficit diet (will further cut down my diet and if I feel hungry will replace it with Fruits,vegetable instead of general Carb)
4. Standing up more (I think this can be one possible reason as my Job is sedentary ,I am hustling side by side on my business which again is sedentary most of the time)
Things I will continue :
1. Gyming 30 Mins a day
2. Walking 30-45 Mins a day

I will post my progress in 15 days from now.(12 May 2018).
Good Luck Bhanu - you can do it!
 

Bdenner64

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Why is nobody stressing the fact that we need to drink more water... Probably the most simple and one of the highest impact things you can do. Wake up and down a few cups ASAP
 

windchaser

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Hi Guys ,
I am trying to loose weight for past 6 months now but not getting any success . Earlier I was 154 pounds now my weight is 172 pounds. I do gyming daily and walk around 30-45 mins regularly .I have also reduced my diet (eating now 33% less than earlier ) still it seems to be not working . Is weight gain related to aging ..like I am 31 Years now ?
Any forum member who overcame this problem ...kindly advice .
My advice would be first: stop obsessing about weight, it is just a number. In any case. What is your height? 172 sounds like a healthy weight for a guy average height.
Also, if you have started exercising more often it is common to gain weight (despite being leaner, healthier and slimmer).

With that being said, I did several things to lose a lot of weight I gained when I moved to the US. I lost more than 20pounds in 3 months (plus gained muscle, so the appearance effect was even more extreme) by doing just simple changes (no miracle diets or crap like that). I realized that eating less does not mean you will lose weight. It depends on what you eat. Also, stop focusing on calories.

1) drink a lot of water. No soft drinks at all and just occasional alcohol.
2) eat smaller amounts more frequently. Always have healthy snacks in between foods (like almonds or fruit).
3) switch to wholeweath carbs. I eat a lot of carbs and still eat them every single day (even while I lost so much weight). But control portions.
4) eat plenty of vegetables and healthy fats.
5) get rid of any crappy food: chips, processed foods, artificial salad dressings, etc. You can still indulge in things you like but use the healthy alternative, for example if you love sweet things, bake a cake yourself with healthy ingredients or eat dark chocolate. I personally can live without sweet but love chocolate and eat one or two pieces of dark chocolate every day.
6) read the labels of the food (you will realize how much crap they have) and avoid fake ingredients and hormoned food.
7) practice sport regularly (it seems you do so already at least).

I did all that stuff and got excellent and sustainable results very quickly and never gained the weight back (like with miracle diets), plus it is something sustainable you can keep doing forever and not feeling you are sacrificing anything.

Once I saw results I never used the scale again. Maybe I gained weight, who knows but keep using the same size and look the same and feel more energized and healthier than ever. Now I am your same age more or less and never have felt better before.

I hope you find some of my advice useful, good luck!

Enviado desde mi SM-G920T mediante Tapatalk
 

WarWizard

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Lots of ideas and opinions here...

The reality is, weight loss is NOT important, Fat loss is.

This was my journey, and I'll share some sources that helped me.

My journey started in 2002 at the age of 18. Was just over 103 kgs, and I'm 169 cm tall (short?)

I did what I knew at that time, cut calories.

I was eating one meal a day most days and occasionally 2 meals a day.

I was also doing some weight training and sports.

In about 6 months, I went from just over 103 kgs to 69 kgs.

BUT, and that's a HUGE BUT

I'd lost strength...

I later found out that a large part of what I lost was muscle.

in the next 12 months, I went back to just under 90 kgs, this time with a lot less muscle to boot.

That's when I went on a journey to find the truth

What I found was counter to everything we have been taught.

I found that weight loss as such is BS and fat loss is the important thing for health, disease prevention etc.

After reading hundreds of books, finding common strains and testing everything out on myself what I found is that, Calories are not everything, the effect of each calorie you eat on your hormones is more important.

Insulin is the nutrient transportation hormone, but in excess it leads to insulin resistance where your fat cells cannot release the stored fat for your body to use (so in effect promoting fat storage).

Eating too little for too long also leads to adaptation where your body fights to save every calorie it can by storing it as fat, again by secreting the hormones for that to happen.

After years of struggle, I managed to add a bit of strength back and bring my weight under 80 kgs.

Then, in 2011 I read The Primal Blueprint by Mark Sisson, this along with the intermittent fasting and exercise patterns shared by Martin on his site https://leangains.com/the-leangains-guide/ is what helped me go from being just over 22% body fat to just under 12 % body fat in 9 months. I also read the book The Gabriel Method which had some 'mindset' tools that were useful, but I didn't use them consistently.

This was after trying and testing all sorts of dietary philosophies and theories (Low cal, low fat, veg and many variations there of).

So what worked for me was lowering my carb intake to under 100 gm/day and removing grains, sugars and starchy vegetables, and increasing fat intake, while doing 3 x 30 minute workouts a week with heavy weights as Martin talks about.

All I can say is test things out. No one 'diet' works for everyone. Test things to see what your body responds to and do more of what works for you. ;)

Give any major change you make with your diet and workouts 12 weeks.

Work through the year in 12 week intervals (this is called periodization in sports training and body building circles), take the 13th week off to rest and also evaluate what worked and what didn't and tweak for the next 12 week cycle.

The 12 week cycle for general goal achievement has been explored and expanded in a book called 12 Week Year which is quite good.

So where to from here?

1. Check your body fat %
2. Give the dietary & exercise routine change you made 12 weeks.
3. Track your vital stats every week for the 12 weeks (Weight, waist circumference, hip circumference, neck, chest circumference, bicep, forearm, thigh & calf circumferences.
4. While you're working on your existing plan, take some time to read The Primal Blueprint by Mark Sisson and the posts in https://leangains.com/ website.
5. If your body fat % goes down in the 12 weeks, stay on the plan for the next 12 weeks while tracking your progress. If the body fat % doesn't change, test the knowledge you gain from reading the book and blog posts from step 4.

All the best.

PS. There is another side to the above. The above is the 'tactical' part of the equation, on the other side is the 'self-image' and 'mindset' side of things. This is where tools like Visualization (like MJ mentions in 'UNScripted' [Not the LoA BS] will be useful in 'seeing yourself' as someone who is lean, fit and strong, and doing the things to get there and maintain the practices. I'm still learning more about this aspect of the equation to maintain the lifestyle and results in the long term.
 

WarWizard

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Also noticed that Jon Gabriel is giving away the PDF version of his book on his The Gabriel Method website, if you wanted to explore the mindset part that I found useful from his book.
 

Roli

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Hi Guys ,
I am trying to loose weight for past 6 months now but not getting any success . Earlier I was 154 pounds now my weight is 172 pounds. I do gyming daily and walk around 30-45 mins regularly .I have also reduced my diet (eating now 33% less than earlier ) still it seems to be not working . Is weight gain related to aging ..like I am 31 Years now ?
Any forum member who overcame this problem ...kindly advice .
I was just watching this video and your thread popped up in my head, listen especially to what he says about callisthenics and losing weight.

View: https://www.youtube.com/watch?v=cAJXkAOlnqM
 

AustinS28

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Echoing what some others have said.

Anything with added sugar, eliminate from your diet.
Limit consumption of wheat.

There is probably no need to count calories if you do the above, at least for a while.

Meditate on your ideal self and become that person. -- This to me is the most important thing to do. Be your future self today. It has helped me achieve goals by eliminating any desire to steer off course. You need to become a new person to effectively lose weight and keep it off. You've been 'unhealthy' for so long, and now it's time to be someone who is the opposite. Which means you need to think and act differently. This is why diets don't work. A healthy person is not deprived of food when they cut out junk. They're just a healthy person.
 

Krissu

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It's great to hear that you want to make changes. The MOST important thing is not to give up. And no, your age is not the reason.

I'm following a direct eating plan what is made by and expert and with this plan it doesn't matter how much you train, you will lose weight anyway. For me it's normal to work out, so I don't follow any training plans. I like to do whatever I want and it makes training pleasant for me. This all together works for me.

The main tips are to drink at least 2L of water every day; do not snack between your main meals - eat your main meals when you feel hungry - approximately one hour after eating your hunger hormone (ghrelin) will go down (knowing this will help you stop snacking). Try to move at least 10 thousand steps in one day - nowadays it's easy to keep track with watches or even phones. Stop eating white sugar - there are other ways to make your coffee/cakes/food sweeter. Stop making excuses (it's easier to say than do) - you need to have discipline (to say no to burgers, pizzas, cakes and snacking!).

It’s quite difficult to start eating right (I mean portions) but I think you should also buy yourself some kind of trustworthy eating plan (maybe you have friends who have also struggled with weight and have achieved their goals, so you can ask their advice - because like in life: you don’t take advice from people who don’t have a clue what they are talking about. Theoretically we are all smart but not all have balls to go further than theory). Having eating plan helps you understand what your body needs. You can also use almighty google and try to figure this thing out on your own but it can get little bit confusing, so it's better to listen what experts say.

Good luck!
 

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Nomadic

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I haven't read all of the replies here, but as I'm sure some other members have mentioned: Losing weight is a simple concept. It is not as hard as people make it. They just love to tell themselves that it is hard so that they don't feel as bad about not doing the work. Losing weight (atleast, rapidly) only requires two things:

1. Being in calorie deficit. Which is a fancy way of saying burning more calories than you are eating. Your body naturally has an amount of calories that it needs to maintain muscle and weight each day. This can differ depending on the person but a good general rule of thumb is somewhere around 1500-2000 calories. Seeing as how you are only 172 pounds, I would say you are on the lower end of that. Eat less calories than that per day. The TYPE of calories plays a large role in this as well, but that's a whole other conversation. Look up grocery lists for losing weight on google, you will get tons of helpful results that will provide you with some foods that are the right types of calories. You just have to choose to actually go out and buy those healthy groceries.

2. Exercise. Jump rope can be a fun way to get into cardio workouts. It's what I done and I haven't turned back since. It burns calories WAY more efficiently than treadmills, elliptical, etc. and you get to learn a new skill and build leg muscles at the same time.

Last piece of advice: don't be afraid to get uncomfortable. While doing cardio, sometimes your heart feels like it's going to come out of your chest. Sometimes while lifting, your shoulders are going to feel like they are going to fall off. This is what creates growth and starts to create transformation in the body. Don't listen to your body when it's telling you to quit, unless it's from an unhealthy type of pain.
 

MatthewPL

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Hi. Before you start doing anything, you should:
- figure out your body type (mesomorph, endomorph, ectomorph)
- ask yourself, how long you are on caloric deficit (maybe you have metabolic damage, read about this topic)
- figure out your calorie intake with this equation:

(TDEE – Total Daily Energy Expenditure)
TDEE = BMR + TEA + EPOC + TEF + NEAT


BMR - Basal Metabolic Rate

Woman:
BMR = (9,99 × weight in kg) + (6,25 x height in cm ) – (4,92 × age in years) – 161

Men:
BMR = (9,99 × weight) + (6,25 × height in cm) – (4,92 × age in years) + 5

TEA – Thermic Effect of Activity

Strength training
7–9 kcal per minute according to intensity

Aerobic training
5–10 kcal per minute according to intensity

EPOC – Excess Post-exercise Oxygen Consumption

Strength training
4–7% BMR

Aerobic training

- low intensity + 5 kcal
- medium intensity + 35 kcal
- high intensity + 180 kcal

TEF – Thermic Effect of Food

6-10% TDEE

NEAT - Nonexercise Activity Thermogenesis

According to your body type NEAT is equal:

- 200-400 kcal - endomorph
- 400-500 kcal - mesomorph
- 700-900 kcal - ectomorph

This is your maintenance point. If you want to lose weight cut approx 200-500 kcal and observe.
Take notes every 2 weeks and make adjustments if required.

Good starting point with macronutrients may be:
- 2-2,5 g protein per kg of bodyweight
- min 0,5 g fat per kg of bodyweight, I suggest 0,8-1g
- rest -> complex carbohydrates, simple carbohydrates before and after workout only.

High intensity training (I mean weight training not HIIT), 4 days a week, . Cut your cardio off and observe.
Good luck.
 

Cashflow Queen

Bronze Contributor
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Hi Guys ,
I am trying to loose weight for past 6 months now but not getting any success . Earlier I was 154 pounds now my weight is 172 pounds. I do gyming daily and walk around 30-45 mins regularly .I have also reduced my diet (eating now 33% less than earlier ) still it seems to be not working . Is weight gain related to aging ..like I am 31 Years now ?
Any forum member who overcame this problem ...kindly advice .
Hi looks like the topic was beaten to death... I lost 20 lbs (15% of my total weight!) in 1 year and I am lazy as hell. All I did was eat less and lift weights at the gym! I was never hungry though because I made sure to have a lot of yummy protein. But it’s about making this a habit and following your healthy eating 6 days of the week, going to the gym 1-3 times a week, EVERY week consistently for months and a year will pass and eventually it’s your lifestyle for life. Don’t give up. Record somewhere obvious your weight every month so your slow but steady progress shows. A few pounds every month may not seem like a lot but boy after time that adds up quick!

Lazy person’s way:
Research suggests that cardio burns very few calories per hour... and most people hate running. Meanwhile lifting weights is fun and you get the benefit of your body continuing to burn the calories for a 24 hr period following workout. And then because you have more muscles over time your body is just burning more calories all the time while resting. Take the path of least resistance!
 

Rafael_PL

Contributor
Jun 19, 2017
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Wrocław, Poland
You need to figure out your daily calorie requirement and eat less than this level.
Source of energy is important too. For example, for me fats are better source of energy than carbohydrates.
 

M Eve

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May 6, 2015
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Well done for wanting to make changes you've done the hard part.

As said previously by others stay in a calorie deficit and choose a diet/meal plan that's sustainable to you (I.e. Keto, paleo, intermittent fasting) don't do too much too soon as it can do more harm than good.

Slowly build up your gym and cardio time and include compound exercises (squats, deadlifts, bench press, overhead press).

There's tons of articles, studies and research you can read up on.
 

• nikita •

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Everyone giving all these long answers... you just need to eat less and move more.

- Lift weights
- Cut out junk food
- Eat lean meat & fish, and green vegetables

Personally, cutting out grains leaned me out completely, sorted out any inflammation and loss of energy. I wouldn't cut out meat at all, anyone who tells you to eat high carb and low fat/protein is setting you up for failure.
 
OP
OP
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Bhanu

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Hi All ,

Wanted to update(as promised 15 days ago) :
I lost around 1-1.5 pounds of weight. Not much I know but I think I am on right track .
Things I think working :

1. Intermittent fasting .(did this for most of the days ,plan to continue it)
2. Added jogging to my schedule .(burning 100 Calories a day)
3. Eating 33% less food.
4. Taking plenty of sleep ( 8 hours)

Things I want to include
1. Drinking more water
2. Eating more fruits/vegetables

I would like to thank all of the forum members for their invaluable inputs.Really really appreciate it . Also apologies in case I am not including all the suggestions . I choose the one's which I think can be effective and suit my job/business regime .
 

AgainstAllOdds

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Important: it's not about "cutting down" from your current calorie intake.

It's about eating fewer calories than you burn.

If you are average height/weight, and currently eating 4,000 calories a day, you will be gaining weight.
If you "cut back" to 3,000 calories, you will still be gaining weight even though you've eliminated a full 25% of your calories.

This is why many larger people fail at diets - what feels like a tremendously difficult and substantial cut to their diet may still be resulting in them gaining weight (or even just maintaining their current weight).

As someone else pointed out - all forms of weight loss and strategy relate to calorie intake. There may be amazing health benefits to various styles of dieting but you will not lose weight if you consume more than you expend. It's just that simple.



Do not do these things. It is far, far too much change. Unless you are the 1% in terms of motivation and willpower, you will never do all this at the same time.

Here is what you should do, in my personal opinion:

1. Count your current calorie intake. Use something like myfitnesspal or loseit or another easy to use app. Log EVERYTHING for a week. Don't try to be good or diet during this time - just eat normally and log your food. If there's 2 tablespoons of oil used to cook your broccoli - count that! If you have a glass of milk - count that!

2. Figure out your TDEE (total daily energy expenditure). Tons of calculators out there for this. It's basically height/weight/age/exercise level kind of questions. It'll spit out some number. This is the number that you need to eat to maintain your current weight. If you eat this amount, you will neither gain nor lose weight.

3. Design a repeatable meal plan for yourself that is 500 calories (or whatever) lower than your TDEE every day. You will now lose about 1 lb every week (because you need to burn 3,500 calories for every pound of fat you want to shed). Go lower than 500 if you want but keep it sustainable.

My 2 cents.
This.

Get the app MyFitnessPal.

Start tracking how much you're eating and how many calories you're actually consuming. Focus on calories to start. Later start focusing on optimizing your diet for protein to gain muscle, etc.

I'm on a cut right now. "Cheats" that help me:
  • Intermittent fasting - look it up; it helps you be less hungry and has huge benefits
  • Chipotle/Other "healthy" fast food - eating low calorie foods is tough for me because I never have the time to cook something that tastes good, so I outsource that process
  • Halo Top Ice Cream - look it up
  • Protein - staves off hunger
  • Caffeine cycles - three weeks of caffeine, one week off - stimulants help you be less hungry; cycle to prevent tolerance building
  • Working out - I find it easier to diet if I do some sort of lifting same time so that I'm motivated to get results
Read this blog: https://leangains.com/.

Watch all of these videos: Jeremy Ethier

Both are backed by scientific study and not bullshit.
 

AgainstAllOdds

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Hi All ,

Wanted to update(as promised 15 days ago) :
I lost around 1-1.5 pounds of weight. Not much I know but I think I am on right track .
Things I think working :
Also you're tracking the wrong metric.

Weight isn't what matters, but body fat %.

Get a body fat monitor off Amazon and start tracking how much body fat you're burning. I fluctuate daily with around 8-10 lbs of water weight. Weigh in at 203 in the morning. Then 213 post workout.

Weight is a misleading metric.

Also make sure you're tracking your calories through MyFitnessPal - at least for the first week. If you don't know how many calories/how nutritious something is that you're eating, then you're not going to make the right decisions.
 

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